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Saturday, April 29th

April 28, 2017

**CrossFit The Ville will be closed today (Saturday) because of the Marathon.  We will add a 9:00am class at East today so we’ll have classes at 9:00, 10:00 & 11:00am.  Open gym at East is from 12:00-6:00pm. There is no open gym from 9-12 other than in the upstairs gym area!**

Deload Week

Single Arm OHS’s 12-12-12/arm

then,

For time:
100 dumbbell snatches, 50/35lb (35/20 Masters over 55)
80-calorie row
60 burpees
40 muscle-ups

Time cap: 20 minutes

 

*CrossFit Kids today at 9:30am.

*The next Strength Program will start April 30th.  For more info email Eric at: Fallscitystrength@gmail.com.

Friday, April 28th

April 28, 2017

Rest Day.

 

*The next Strength Program will start April 29th.  For more info email Eric at: Fallscitystrength@gmail.com.

Thursday, April 27th

April 26, 2017

Deload Week

DB Bench Press 12-12-12-12@60% 1RM

DB Rows 12-12-12-12@60% 1RM

then,

15:00 AMRAP of:

10-DB Shoulder Press (30/20’s)

10-Renegade Rows (30/20’s)

10-Legless Wall Balls (14/10)

10-Ring Rows

 

*The next Strength Program will start April 29th.  For more info email Eric at: Fallscitystrength@gmail.com.

Wednesday, April 26th

April 26, 2017

Deload Week

DB Split Squat 12-12-12/leg

Hamstring Curl 12-12-12

then,

21-15-9 reps each of:

OH Walking Lunge (45/25)

GHD Situps

Squat Holding (45/25) Plate

Calorie Row (or Ski Erg)

For time.

 

*The next Strength Program will start April 29th.  For more info email Eric at: Fallscitystrength@gmail.com.

Tuesday, April 25th

April 25, 2017

Push Jerk 5-5-5-5@75% 1RM

Band Pull Aparts 10-10-10-10

then,

“Age Group Open Qualifier 3”

21-15-9 reps each of:

S2OH (135/95)

CTB Pullups

 

*Bonus WOD*

21-15-9 reps each of:

Calorie Row

Ring Dips

 

 

*The next Strength Program will start April 29th.  For more info email Eric at: Fallscitystrength@gmail.com.

Monday, April 24th

April 23, 2017

Rest Day.

 

*The next Strength Program will start April 29th.  For more info email Eric at: Fallscitystrength@gmail.com.

Sunday, April 23rd

April 22, 2017

Hang Squat Clean 5-5-5-5-5@75% 1RM

then,

3 rounds for time of:

15-Power Cleans (145/100)

10-HSPU’s

 

*Bonus WOD*

30-Front Squats (145/100)

30-GHD Situps

For time.

 

*The next Strength Program will start April 29th.  For more info email Eric at: Fallscitystrength@gmail.com.